HEALTH Women's Health October 8, 2025 0 Comments

Unlock the Secret to Crushing Your Neck Hump with 3 Insanely Simple Sitting Exercises That Actually Work!

Ever catch your shadow mid-stride on a sunny day and think, “Whoa, who’s that hunched-over stranger?” Yeah, that slumped posture or neck hump—also dubbed the dreaded dowager’s hump or buffalo hump—doesn’t exactly scream ‘I’m feeling fantastic,’ does it? It’s surprisingly common, creeping up in nearly 40% of older adults, thanks to a thing called kyphosis: a curvature of the upper back that’s as stubborn as it sounds. But here’s the kicker—this not-so-glamorous silhouette doesn’t have to be your forever look. Many cases are reversible, and with some targeted exercises (that you can even rock from your chair), you can straighten up and feel better fast. Curious how? Let’s dive into why neck humps show up, especially after 50, and what you can do about it. LEARN MORE

You’re taking a walk on a beautiful day and feeling great—until you turn your head and catch your shadow in silhouette. Suddenly, you’re reminded that your slumped posture or neck hump doesn’t reflect your elevated mood. You’re not alone: Kyphosis, a curvature of the upper back—also known as a dowager’s hump or a buffalo hump (ugh!)—occurs in up to 40 percent of older adults, according to a study in the Egyptian Journal of Basic and Applied Sciences. The good news is that, in many cases, this hump is reversible. Keep reading for easy neck hump exercises that actually work.

What causes a neck hump (and why it’s so common after 50)

“A neck hump refers to an increased rounding at the base of the neck where it meets the upper back and shoulder girdle—the medical term for this is the cervicothoracic junction,” explains physical therapist Jennifer Graham.

If rounding is isolated to the upper back muscles or base of the neck, it’s referred to as hyperkyphosis of the cervicothoracic spine, she continues. “But if rounding continues and becomes more pronounced in the mid- to upper-back, it may be medically classified as thoracic hyperkyphosis.”

What makes it hardest for you to maintain good posture?

The root causes of a neck hump can be genetic, environmental or a combination of both. While you may already know the usual suspects—looking down at phones or laptops, a sedentary lifestyle and obesity—Graham highlights some other common culprits:

Poor posture: If your head leans forward, like when scrolling or texting, the lower and rear neck muscles must work harder to prevent your head from dropping forward, Graham says
Degenerative disc disease: As your discs, or cushions between vertebrae, degenerate over time, Graham says can cause joint stiffness and decreased mobility that affects your posture
Osteoporosis: Fractures or brittle bones can contribute to a change in posture
Pregnancy: Hormonal shifts combined with the mechanics of carrying a baby can alter your posture, Graham explains
Scheuermann’s kyphosis: This a condition in which the vertebrae develop a wedge-shaped surface that creates an asymmetrical load on the spine
Congenital birth defects: Graham says some vertebrae may form incompletely or fuse together in utero

Regardless of the underlying cause, a neck hump can often lead to back pain, stiffness and fatigue.

3 easy neck hump exercises you can do from a chair

To improve your posture and help reduce a neck hump, Graham recommends three simple exercises—and the best part is, you can do them all from the comfort of a chair!

Chin tuck

Place the thumb of one hand on your breastbone and the index finger on your chin
Gently retract your chin so that your index finger is in alignment directly above your thumb
Keep your chin slightly tucked toward your neck—don’t tilt your jaw or lift your chin toward the ceiling
Align your shoulders and ears so your face points forward
Hold the position for 5 to 10 seconds, then return to the starting position
Repeat 5 to 10 times once a day

Postural alignment stretch

Sitting or standing, place one hand on your upper belly just below your rib cage and the other hand on your breastbone
Keeping your hands in contact with your body, gently guide the front of your body upward toward the ceiling, using your hands as a guide
Engage your back muscles and lift your chest at the same time to straighten your mid- to upper-back
Pull your shoulders back and down
Tuck your chin slightly so your head aligns over your neck and your neck aligns over your upper back
Hold this aligned posture for 5 to 10 seconds, then rest
Repeat 5 to 10 times once a day

Shoulder rolls

Sitting or standing comfortably, roll your shoulders up, forward and then down toward your back. Repeat this sequence 5 times
Reverse the direction: Roll your shoulders up, back, down and then forward. Repeat 5 times
After the shoulder rolls, focus on the mid-back area between your shoulder blades. Gently pull your shoulders back and toward each other
Try to maintain this “shoulders back” posture and incorporate it throughout the day

Can nutrient deficiencies cause a neck hump?

While they’re not a direct cause, deficiencies in calcium and vitamin D may increase your risk of developing a neck hump. “[Nutritional] interventions begin by working with a medical practitioner to understand the root cause of your hump,” says integrative clinical nutritionist Christina Brockett, MS, CNS, LDN. Here, she offers a place to start:

Follow a low-inflammatory diet, such as the Mediterranean Diet, rich in vegetables and low-glycemic fruits like berries
Eliminate smoking or vaping
Reduce or eliminate alcohol intake
Limit refined carbohydrates
Eat adequate amounts of protein from plant and/or animal sources
Includes foods with healthy fats, such as fish, nuts, seeds, avocado and olives, in your diet
Consume foods rich in vitamin D, vitamin K and calcium (for women 51+, aim for 1,000 to 1,200 mg daily)

A few powerhouse, nutrient-dense foods she recommends:

Yogurt
Cheese (mozzarella, feta, parmesan)
Non-fat milk
Fish (sardines, salmon)
Leafy greens (collard greens, spinach, bok choy, kale)
Broccoli
Mushrooms
Chicken
Eggs
Beans (white beans, chickpeas, red beans)
Nuts (almonds, hazelnuts, walnuts, Brazil nuts—limit to two servings per day)

A note from Graham: The information provided is not intended for use in diagnosis, management or treatment of any medical condition and is solely for educational purposes. The above responses are not intended to replace the medical oversight of a clinician. Consultation with a physician is recommended before starting any exercise or wellness program.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.